Back to School Nutrition Check Now that school is back in session it’s also time to start packing the lunch box again! September is a great time to re-evaluate our snacking and lunching habits. It’s been a little while (the whole summer perhaps) since lunches have been packed daily, so there is no need to feel guilty about all the sugar or processed junk that’s crept in there over the past year. Think of the new school year as starting with a totally clean slate.Starting off right makes all the difference When do you usually pack the lunches? Do you do it yourself or are the kids old enough to be involved in the process? You may be wondering why I’m asking these questions. The reason is I’m trying to help you figure out your routine. If your family is trying to get breakfast down and lunches packed and everyone out the door in world record time first thing in the morning, that’s going to affect your choices. If you feel rushed, you’re going to grab the foods that take the least amount of prep, which will likely leak into your grocery shopping down the road, and eventually you have lots of sugar filled snacks filling your cupboards. If on the other hand, you find some time after dinner before everyone goes to bed to prepare the lunches for the next day then they’re sitting in the fridge waiting for you when you get up in the morning. Now doesn’t it sound much nicer to only deal with one meal in the morning? Another great way to spend time with your kids, and educate them on nutritious food choices is to get them involved in the lunch making process. Studies have shown that parental modeling of good food choices, coupled with getting kids more involved in food preparation and choosing what they eat increases the likelihood of them making healthy food choices later in life (this means even when Mom and Dad aren’t around telling them to eat their peas!). Not to mention if the kids are the ones choosing their lunch then it should mean they eat it all at school, instead of bring half or more of it home.What to pack When pack lunches you want to be mindful of what exactly is going into it. Ideally, you want to incorporate all the major food groups: fruits/vegetable, grains, dairy and protein. For example, a sandwich of whole grain bread, almond butter and banana with an apple and a few slices of cheese would include something from every food group. If you’re going to leave a group out of lunch, aim for grains or dairy over fruit/veggie or protein. In North America today, over 70% of people are not eating their recommended 5-10 servings of fruits and veggies a day. Growing children need protein, it helps to fuel their day and keep them feeling full for longer.

If you’re looking for some ideas the following websites give some good suggestions: 5 dollar dinners and Weelicious. I found these websites quite quickly by doing a simple search for ‘lunch ideas’. Don’t forget the internet is an almost bottomless resource when you’re running low on ideas.Now, I didn't touch on dietary sensitivities such as gluten or dairy. For the most part, people who have these issues are aware of them and have made the modifications already. However, if you are having GI upset or other similar problems and you suspect a food sensitivity then you may want to consult with a Naturopathic Doctor.

Now that the warm weather is finally here, it's time to pull out some great recipes for healthier frozen treats! This reicpe is dairy, gluten and sugar free!I have not tried this one personally yet, but you can bet I will be very soon. Thanks to my mother for finding this one and passing it along from Unstoppable Fitness Experts.Vanilla Avocado Banana Ice Cream- 1 ripe avocado - 1 medium banana (previously frozen in chunks) - 1 tsp vanilla extract - 1/2 cup almond milk - 1/2 tsp stevia or sweetener of your choice - 1 cup ice cubes

Put all ingredients into a blender and blend until its all mixed. If it gets too thick, add a little extra milk. Place in a container and freeze. Before eating, let it sit for 5 minutes to thaw.

Black Bean, Rice, and Yam Wraps Feeling the chocolate coma from Easter weekend? Here's a recipe to get a little more veg back in your diet that tastes great and is easy to make.Serves 4-6 1 ½ cups short grain brown rice ½ cup sweet brown rice 4 cups water pinch sea salt 1 large yam, cut into large chunks 3 cups cooked black beans, or 2 cans 1 large avocado, mashed salsa mixed greens brown rice tortillasDirections: 1. Preheat the oven to 425 F 2. To cook rice, place the short grain rice, sweet rice, water and sea salt into a 2-quart pot, cover, and bring to a boil. Reduce heat and simmer for about 45 minutes. Remove pot from heat and let stand for at least 10 to 15 minutes. 3. While the rice is cooking, place the yam chunks into a small casserole dish, fill with about ½ inch of water, place the lid on the casserole dish and bake in the oven for 40-45 minutes, or until the yams are very tender. Remove skins from yams and slightly mash them with a fork. 4. To assemble a wrap, lay tortilla flat onto a plate and place a small amount of rice in the middle of it, add some cooked black beans, some mashed yam, mashed avocado, salsa, and some mixed greens. Fold the ends in and roll. Note: If using the brown rice tortillas make sure you warm them before use because they often fall apart when cold.References:Segersten, A. & Malterre, T. The Whole Life Nutrition Cookbook. Blueberry Almond Oatmeal. 2nd Ed. Whole Life Press.

Looking for a quick and nutritious breakfast? Try some oatmeal with a little extra flavour with this recipe for blueberry almond oatmeal. The almonds and blueberries add more nutrients and brighten up those plain oats. Be sure to get the thick cut rolled oats as they are processed less than the quick cooking oats.Serves 3-42 cups thick rolled oats4 cups waterpinch of sea saltmaple syrup or agave nectarblueberries, fresh or frozenraw almonds, ground cinnamon1. Place oats, water and sea salt into a medium saucepan. Turn heat to medium, cook oatmeal until it begins to bubble then turn heat to low.2. Continue stirring until oatmeal is thick and cooked, about 10 mins.3. Grind raw almonds in a coffee grinder to a fine meal.4. Place desired amount of oatmeal into a serving bowl, top with a little maple syrup or agave nectar, a handful of blueberries, and a tablespoon or two of ground almonds. Sprinkle with cinnamon if desired.Note: If you are gluten sensitive, be sure to check the label that the oats are gluten free.References:Segersten, A. & Malterre, T. The Whole Life Nutrition Cookbook. Blueberry Almond Oatmeal. 2nd Ed. Whole Life Press.

Colds & Flus and the accompanying cough that goes with them, are a common household problem, particularly during the winter months. The following is a recipe for making your very own all-natural cough syrup at home. This can be used with adults or children over the age of 1 (different remedies can be used for those under 1 year), tastes better than it sounds, saves money, and is more effective than over the counter (OTC) varieties. Why use Natural Cough Syrup instead of OTCs? The research supports the ineffectiveness of cough syrups and other similar products. A 2010 review of studies found that there is no evidence to support using common over-the-counter drugs for cough. This includes cough suppressants, such as dextromethorphan, or expectorants such as guaifenesin, which are supposed to loosen up mucus in the airways. In 2008, the FDA recommended avoiding the use of cough syrup in children under the age of 4 because there was no proof of effectiveness, and little research on side effects. The American Academy of Pediatrics took this a step farther, saying to avoid use in children under 6. What they did find through further study was honey proved to be mildly effective, but is not to be given to children under 1 year. Note: If you have a productive cough (are bringing up mucous when you cough) avoid suppressing it. Coughing is important for loosening the phlegm or mucous and getting it out of your lungs.

You will need: - 1 Red or yellow onion, or ½-1 head garlic - ~ 1 cup of Honey (preferably raw organic) - 1 cup Brown or white sugar* (Use if you don’t have honey or a child under 1 year) - A jar or something similar with a tight fitting lid that will hold the contents comfortably, but snug*Amounts may vary slightly depending on size of jar*

Directions · Slice the onion evenly. Place the base of the onion in your jar, and then pour honey in a layer over it (or cover in a layer of sugar, if that’s your sweetener of choice.) · Continue to alternate layering the onion and sweetener. When you’re finished, cover tightly and let it sit overnight out on the counter, or for 8-12 hours. · After it has sat out, there will now be liquid in the jar. Use a spoonful as needed to control your cough (3 spoonful’s an hour, if needed.) · You can use both the honey and brown sugar if you like, just adjust the layering accordingly, and remember that it will be sweeter! · If you choose to use garlic, unlike onion, there is no exact amount to put in. Start with 9-12 cloves or so roughly chopped and find your flavor balance from there. Just remember you shouldn’t use too little; otherwise it won’t work as well.Directions for kids · If you have a child too young to have honey, don’t despair because every single home cough remedy seems to have honey in it! The above recipe can be safely made for kids-just omit the honey and use only the sugar.Note: This syrup should be used fresh. After you make it, you can store it in the fridge for up to 2 days. After that, just whip up another batch.Note: This information is not meant to replace the advice of a trained practitioner. In order to formulate a proper treatment plan, you should consult with your Naturopathic Doctor or other health care provider.References:Griffin, R.M. (2014) Cough Medicine: Should You or Shouldn’t You? Get the facts on cough medicine. Chang, L. (Ed.) WebMD Feature. http://www.webmd.com/cold-and-flu/features/cough-medicine-should-you-shouldnt-youEveryday Roots (2013). Homemade Cough Syrup. http://everydayroots.com/homemade-honey-and-onion-cough-syrup

Sarah Connors

I am a Naturopathic Doctor and Doula providing care in the Kitchener-Waterloo area. I have a passion for helping people with their health issues and improving the birth experience for Moms, and their babies. I also have a life long love affair with soccer, curling, and the alto saxophone.